ONE ARM REVERSE PUSHDOWN

Learn How To Do One Arm Reverse Pushdown And Its Benefits

HOW TO DO ONE ARM REVERSE PUSHDOWN

One Arm Reverse Pushdown: Targeting the Medial Triceps Head for Balanced Development

The one-arm reverse pushdown is a variation of the traditional triceps pushdown exercise, specifically designed to target the medial head of the triceps from a different angle. By emphasizing the medial triceps head, this exercise can help improve triceps muscle symmetry and provide a unique stimulus for muscle growth and strength development.

How to Perform the One Arm Reverse Pushdown:

  1. Setup: Begin by attaching a handle or rope attachment to the high pulley of a cable machine. Adjust the weight stack to your desired resistance level.

  2. Grip and Positioning: Stand facing the cable machine, and grab the handle or rope with one hand, using an underhand grip (palms facing upward).

  3. Starting Position: Start with your elbow bent at a 90-degree angle and tucked close to your side. Your forearm should be parallel to the ground, pointing backward away from the machine. This is the starting position.

  4. Execution: Exhale and push the handle or rope down and forward by extending your elbow until your arm is fully extended. Your forearm should end up perpendicular to the ground.

  5. Full Extension: Hold the fully extended position for a brief moment, focusing on squeezing your triceps, especially the lateral head.

  6. Return: Slowly and in a controlled manner, allow the handle to return to the starting position, keeping tension on the triceps throughout.

  7. Repetitions: Complete the desired number of repetitions with one arm before switching to the other arm.

Tips for Performing the One Arm Reverse Pushdown:

  • Keep your upper arm still throughout the exercise; only your forearm should move.

  • Avoid using momentum or swinging your body during the movement.

  • Maintain a stable stance with your feet grounded for balance and stability.

  • Control the weight throughout the entire range of motion, both during the downward and upward phases.

  • Breathe naturally, exhaling as you push the handle down and inhaling as you return it to the starting position.

One Arm Reverse Pushdown Benefits:

  1. Muscle Isolation: The One Arm Reverse Pushdown is an isolation exercise, specifically targeting the triceps without involving other major muscle groups or joints. This isolation allows you to focus on each triceps individually, potentially leading to more targeted muscle engagement and better overall development.

  2. Balanced Arm Development: By addressing each arm independently, the exercise helps identify and correct any strength imbalances between your right and left triceps. Achieving balanced arm development can improve your overall strength and symmetry.

  3. Constant Tension: Using cables maintains constant tension on the target muscles throughout the range of motion, which is beneficial for muscle hypertrophy (growth). This continuous resistance can contribute to better muscle development.

  4. Suitable for All Levels: The One Arm Reverse Pushdown can be effective for individuals of varying fitness levels. It can be adapted to beginners with lighter weights and higher repetitions or modified for more advanced lifters with heavier resistance and lower repetitions.

MUSCLE GROUPS

Primary:

Triceps

Equipment:

Cable

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